7 Foods That Support Milk Supply (That Actually Taste Good)
Why What You Eat Matters When Breastfeeding
While milk supply is driven by demand (how often milk is removed), nutrition plays a powerful supporting role — not just in how much milk you make, but also in what’s in your milk and how your body recovers from pregnancy and birth.
Breastfeeding increases your need for almost every macronutrient and micronutrient — your energy needs go up by 300–500+ calories/day, and your body draws on your own stores to keep producing high-quality milk.
If your nutrient intake is low, your body will draw on its own stores — pulling calcium from your bones, iron from your tissues, and DHA from your fat stores — to keep producing nutrient-rich milk. While your baby will get what they need, you may end up depleted unless you intentionally nourish yourself. This is a beautiful (and hard to watch!) visualisation of how a breastfeeding mum can become depleted (shared on Instagram by @ohbabynutrition).
🍽️ 7 Nutrient-Dense Foods That Help Increase Milk Supply
These are often referred to as galactagogues — or lactogenic foods — and they’ve been used across cultures for generations to support milk production.
1. Oats
Oats are a classic galactagogue for good reason: they’re high in iron (which helps after birth blood loss), contain beta-glucans that may support prolactin (the milk-making hormone), and keep blood sugar stable.
Inspiration on how to eat them:
- Overnight oats with nut butter & fruit
- Baked oat bars with flax and seeds
- Milk it cookies 😉
- Warm porridge topped with tahini and dates
2. Flaxseed
Flax is rich in omega-3s and lignans, which can help modulate oestrogen — an important piece of the hormonal puzzle in postpartum. It’s also great for digestion (which often needs support after birth).
Note: Always use ground flaxseed for absorption, and store in the fridge to keep it fresh.
Inspiration on how to eat it:
- Add to smoothies
- Stir into porridge or soups
- Bake into muffins or cookies
- Sprinkle on yogurt or nut butter toast
3. Almonds
Almonds are high in calcium, magnesium, and healthy fats — all of which are vital for both you and your milk. In many cultures (especially in Ayurveda), soaked and peeled almonds are a go-to postpartum snack.
Inspiration on how to eat them:
- Handful of soaked almonds with dates
- Almond butter on toast, apple slices, or porridge
- Try this almond, date & fennel seed drink (shared on Instagram by @ayurmama_) — so nourishing and grounding:
4. Brewer’s Yeast
Often used in lactation cookies (including ours), brewer’s yeast is a rich source of B vitamins, chromium, and selenium. These support energy, mood, and milk production — and are often depleted through birth and feeding.
Inspiration on how to eat it:
• Baked into cookies or crackers (its flavour can be bitter on its own)
• Added to savoury energy balls with tahini, oats, and coconut
• Stirred into soups (if you’re into umami vibes)
5. Coconut
Coconut is full of healthy fats — particularly lauric acid, which may increase the antiviral and immune-supportive properties of breast milk. It’s also stabilising for blood sugar and digestion.
Inspiration on how to eat it:
- Add shredded coconut to porridge or smoothies
- Use coconut milk in curries, lentil stews, or congee
- Folded into lactation cookies (hello Cowgirl) or rolled into bliss balls. This recipe is a good one from @caitlin.munyard on Instagram.
6. Lentils
Lentils are rich in iron, protein, and fibre — everything your body needs after birth. They’re a staple in many global postpartum traditions for a reason: they’re grounding, warming, and deeply satisfying.
How to eat them:
- Red lentil dahl with turmeric and ghee
- Warm lentil salads with root veg
- Lentil soup with coconut milk and ginger
7. Chia Seeds
Tiny but mighty, chia seeds are rich in fibre, protein, and calcium — all important for breastfeeding recovery and milk production. The fibre supports digestion (which often needs extra help postpartum), while the protein and omega-3s help balance energy and replenish depleted stores.
They also provide a steady release of energy and are hydrating, which is key when you’re breastfeeding and constantly parched.
How to eat them:
- Chia seed pudding (soak overnight, top with fruit + nut butter)
- Stir into yogurt, porridge, or smoothies
- Bake into muffins or oat bars
Quick tip: Chia pudding is an easy grab-and-go snack for a busy new mum — make a few jars ahead and store in the fridge for the week.
More Foods That Can Support Milk Supply
These foods are known as galactagogues (or lactogenic foods) and have been used traditionally to help support milk supply and increase the nutrient density of breast milk.
🥦 Whole Foods
- Apricots
- Asparagus
- Barley
- Beetroot
- Brown rice
- Carrots
- Dandelion greens
- Garlic
- Ginger
- Green beans
- Green papaya
- Millet
- Peas
- Sesame seeds
- Sweet potatoes
- Watercress
🌿 Herbs
Herbs can be powerful — all mums and babies respond differently. Pay close attention to how your body and baby react.
- Alfalfa
- Anise
- Blessed thistle
- Fennel
- Fenugreek (in all our cookies)
- Goat’s rue
- Hops
- Nettle
- Red raspberry leaf
- Shatavari
- Turmeric
✨ “Superfood” Supplements
These may increase both supply and the nutrient density of breast milk.
- Barley grass
- Spirulina
- Brewer’s yeast (in all our cookies)
- Moringa
🚫 Foods That Might Reduce Supply
While small amounts in meals are usually fine, high quantities of the following may interfere with milk production:
- Peppermint (especially in tea or essential oils)
- Sage, parsley, thyme, oregano (in concentrated herbal form)
- Caffeine (in large amounts, can be dehydrating)
- Refined sodium & ultra-processed foods (can impact hydration and energy)
Also worth noting: extremely low-carb diets can negatively affect supply, especially if you’re not getting enough starches to support lactose production (the primary sugar in breast milk).
✨ Food = Supply, Recovery, and Resilience
The foods you eat while breastfeeding can:
- Support how much milk you produce
- Influence the nutritional makeup of your milk (especially fats like DHA)
- Rebuild your body’s nutrient stores after pregnancy and birth
- Help you maintain energy, hormone balance, and emotional steadiness
You don’t need to count calories or chase macros — just focus on frequent, warm, nutrient-dense foods. And if you’re too tired to cook? That’s where things like pre-prepped snacks, freezer meals, and yes — cookies — come in handy.
🍪 Want a Shortcut?
Milk it cookies are packed with lactation-friendly ingredients — oats, flaxseed, brewer’s yeast, fenugreek, coconut — blended into soft, fresh, nourishing cookies made to support breastfeeding mums.
Perfect for one-handed snacking, middle-of-the-night feeds, and anyone navigating the fourth trimester.
Written by Mel Brittner: doula and postpartum nutrition consultant
